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  6. Almonds vs. Black gram

Almonds vs. Black gram — In-Depth Nutrition Comparison

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The main differences between almonds and black gram

  • Almonds have more vitamin B2, manganese, phosphorus, vitamin B3, and calcium; however, black gram has more iron, folate, fiber, and vitamin B6.
  • Daily need coverage for vitamin B2 for almonds is 68% higher.
  • Black gram has 33 times less saturated fat than almonds. Almonds have 3.802g of saturated fat, while black gram has 0.114g.
  • Black gram has a higher glycemic index than almonds.

Food types used in this article are Nuts, almonds and Mungo beans, mature seeds, raw.

Infographic

Almonds vs Black gram infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +94.9%
Contains more PhosphorusPhosphorus +26.9%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +42.7%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +104%
Contains more SeleniumSelenium +100%
~equal in Magnesium ~267mg
~equal in Copper ~0.981mg
~equal in Zinc ~3.35mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +348%
Contains more Vitamin B3Vitamin B3 +150%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +33.2%
Contains more Vitamin B5Vitamin B5 +92.4%
Contains more Vitamin B6Vitamin B6 +105.1%
Contains more FolateFolate +390.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Black gram DV% diff.
Vitamin E 25.63mg 171%
Monounsaturated fat 31.551g 0.085g 79%
Polyunsaturated fat 12.329g 1.071g 75%
Fats 49.93g 1.64g 74%
Vitamin B2 1.138mg 0.254mg 68%
Iron 3.71mg 7.57mg 48%
Folate 44µg 216µg 43%
Manganese 2.179mg 1.527mg 28%
Fiber 12.5g 18.3g 23%
Saturated fat 3.802g 0.114g 17%
Phosphorus 481mg 379mg 15%
Vitamin B3 3.618mg 1.447mg 14%
Calcium 269mg 138mg 13%
Calories 579kcal 341kcal 12%
Carbs 21.55g 58.99g 12%
Vitamin B6 0.137mg 0.281mg 11%
Vitamin B5 0.471mg 0.906mg 9%
Choline 52.1mg 9%
Protein 21.15g 25.21g 8%
Selenium 4.1µg 8.2µg 7%
Potassium 733mg 983mg 7%
Copper 1.031mg 0.981mg 6%
Vitamin B1 0.205mg 0.273mg 6%
Zinc 3.12mg 3.35mg 2%
Sodium 1mg 38mg 2%
Magnesium 270mg 267mg 1%
Net carbs 9.05g 40.69g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.263mg 0%
Threonine 0.601mg 0.875mg 0%
Isoleucine 0.751mg 1.287mg 0%
Leucine 1.473mg 2.089mg 0%
Lysine 0.568mg 1.674mg 0%
Methionine 0.157mg 0.367mg 0%
Phenylalanine 1.132mg 1.473mg 0%
Valine 0.855mg 1.416mg 0%
Histidine 0.539mg 0.706mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +2944.5%
Contains more ProteinProtein +19.2%
Contains more CarbsCarbs +173.7%
Contains more WaterWater +144.9%
Contains more OtherOther +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +37018.8%
Contains more Poly. FatPolyunsaturated fat +1051.2%
Contains less Sat. FatSaturated fat -97%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.